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These are the most recently added workout program spreadsheets on Lift Vault.

Norwegian Equipped Powerlifting Program Spreadsheets (Dietmar Wolf)

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Four equipped powerlifting programs from Dietmar Wolf, who runs coach education for the Norwegian Powerlifting Federation. Two are 15 week peaking blocks built to put a number on the board on a given date. Two are 8 week volume blocks meant for the time between meets.

Each one comes in a 3 day and a 4 day version, and they are written for gear. The peaking programs run squat suit and bench shirt work alongside raw sets, so the sheet asks for both a geared max and a raw max. The volume programs are knee wraps only, which makes them the gentler entry point if you are new to lifting in equipment.

If you lift raw, you want the raw versions of these same programs instead. Same author, same structure, percentages written for lifting without gear.

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Barbell Medicine Free Strongman Program Spreadsheet

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Most strongman programs assume you already compete or already own a yard full of implements. This one doesn’t. Barbell Medicine, run by Dr. Jordan Feigenbaum and Dr. Austin Baraki, put out a free six-week template that eases you into strongman training with mostly barbell work and a few simple events.

You train three days a week. Each day pairs a main barbell lift with a press, then finishes with one event: a carry, weighted pull-up holds, or stone and sandbag loading. The barbell work runs on RPE, so you push hard enough without grinding yourself into the ground.

This one’s aimed at beginners and early intermediates who want to try strongman without buying a yard of gear. You only need a barbell, plates, and one event implement, like a sandbag, a few stones, or a sled if you don’t have a yoke or farmers handles yet.

Be clear on what this is. It’s a free six-week on-ramp, not the full program. Barbell Medicine also sells a longer paid Strongman Template that runs more volume across four to five days, and this template is a good way to test the water before you commit to that.

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Dan John 40 Day Program Spreadsheet (Even Easier Strength)

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The Dan John 40 Day Program runs for 40 workouts, ideally five days a week, so about eight weeks start to finish. You do the same five movements every session: a push, a pull, a hinge, a squat, and a loaded carry. Most days are just two easy sets of five, and only a handful of wave days mix in a 5-3-2, six singles, or a light set of ten.

This is Dan John’s Even Easier Strength, his free write-up of the Easy Strength method he built with Pavel Tsatsouline. The idea is to treat strength like a skill: train it often, keep the weights light, never miss a rep, and never grind. You add load only when the bar starts to feel light, so you finish each session feeling better than when you walked in.

It’s a good fit if you’re busy or in-season and want to hold or slowly build strength without the fatigue of a hard program. If you’re after size or a peak for a meet, skip it and run something like Dan John’s Mass Made Simple instead. The light, never-grind setup here is built for clean practice, not max effort.

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Power Muscle Burn 5-Day Powerbuilding Split Spreadsheet

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Power Muscle Burn is a 5-day powerbuilding split that trains each muscle group three ways in a single session. You open with heavy power sets in the 3 to 5 range, drop to moderate muscle sets of 6 to 12, then close with a high-rep burn set taken to about 40 reps. The split runs chest and triceps, back and traps, quads and calves, shoulders and biceps, then deadlift and hamstrings.

Powerbuilding means you chase strength and size in the same block instead of picking one. That’s the whole point of the Power, Muscle, Burn method from Steve Shaw of Muscle & Strength. The heavy work keeps you strong, the moderate work adds muscle, and the burn set squeezes out the last bit of growth. You run it when you want to get bigger and stronger at once without switching programs.

It’s a good fit for intermediate lifters who want both strength and size and can commit to five training days a week. You don’t need a max or any percentages to start. Skip it if you want a pure strength or pure hypertrophy focus, or if you can’t train five days a week.

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8 Week Mass Building Hypertrophy Workout Spreadsheet

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This is an 8-week, 4-day hypertrophy program from Muscle & Strength built to add size. It runs a bro split: chest and side delts, upper back and rear delts, arms and abs, then legs. Most exercises are three sets in the 10 to 12 range, and the last set of the bigger lifts gets a high-intensity finisher like a rest-pause set, a drop set, or slow negatives.

It’s a high-intensity-technique mass block, the kind of bro-split hypertrophy plan you’ve seen built around training each set close to failure. The split sends plenty of volume at one or two muscle groups per day, and the finishing techniques squeeze a bit more out of the sets that matter. Pick weights that are hard for the listed reps, beat the log book week to week, and the size follows.

It’s for intermediate lifters chasing size who are willing to train each set hard, often to failure. You don’t need a max or any percentages here. Skip it if you want strength or percentage-based work, or if you’d rather run a full-body or push/pull/legs structure.

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MST Systems 6 Week Log Press Program Spreadsheet

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This is a 6-week log press peaking program from MST Systems, the UK strongman outfit run by coach Shane Jerman. You press the log twice a week, once explosive and once strict, and build toward a new max log by the end.

It’s a peaking block, not a beginner plan. You should already know your log press max and be comfortable cleaning and pressing a log.

We built it into a Lift Vault spreadsheet that fills in your Day 1 opening loads from your log max, so you enter one number and start training.

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Mountain Dog PPL Workout Spreadsheet (John Meadows)

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Mountain Dog PPL is a push, pull, legs program you run every other day. You rotate three sessions, train a day, rest a day, then move to the next workout, and you keep that cycle going for four to six weeks. Each session is built around one big lift plus pump and heavy waves and a finisher, so push day leads with decline dumbbell press and leg day opens with leg curls before the spider bar squats.

The program comes from the late John Meadows, the bodybuilding coach behind Mountain Dog Training, and Muscle & Strength published it for free. It carries his style: heavy triples and back-off work paired with brutal pump sets and sets taken to failure. Think of it as a bodybuilding take on push, pull, legs that runs by feel instead of percentages, which is why people who want size and a hard pump run it.

It’s a good fit for intermediate and advanced lifters who recover well, since you can push it to four or five days a week by dropping the rest days. Skip it if you want percentage-based strength work, because there are no percentages here. And if you can’t handle high-failure volume like double drop sets and dips to failure, this one will bury you.

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Nick Bare 16-Week Hybrid Training Program Spreadsheet

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Nick Bare’s 16-week hybrid plan trains you to run and lift at the same time. Most days pair a morning run with an evening lifting session, so you end up with about five lifts and four runs a week, with Sunday off.

Bare Performance Nutrition put the whole thing out for free, one week at a time. We pulled all 16 weeks into a single spreadsheet so you can see the full plan and log it in one place.

It isn’t a beginner program. You should already be able to run five to seven miles easy and handle a barbell. If that’s you, it’s one of the most complete free hybrid plans you’ll find.

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Brian DeGennaro 16-Week Olympic Weightlifting Program Spreadsheet

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The Brian DeGennaro 16-Week Olympic Weightlifting Program, also called his Team Program, is a long peaking block for the snatch and the clean and jerk. You train five days a week, Sunday through Thursday, across two phases that build strength first and then sharpen the lifts for a meet.

It’s an advanced, competitive program. It’s built for lifters who already compete or are training toward a meet, not for someone still learning the lifts.

DeGennaro shared this as a free program, but his original weightlifting-forum post is offline now, so the spreadsheet is the easiest way to run it. Enter your maxes and the loads fill in for every day across both phases.

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Mike Burgener 12-Week Olympic Weightlifting Program Spreadsheet

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The Mike Burgener 12-Week Olympic Weightlifting Program is a longer build from coach Mike Burgener, known to most lifters as Coach B. It runs four days a week for three months and works through the snatch, the clean and jerk, and heavy squatting, with the intensity climbing and the volume dropping as the weeks go on.

It fits lifters who want a full three-month run rather than a quick peak. If you want something shorter, Coach B’s 23-day Bulgarian cycle is the faster option, but this one gives you the time to sharpen the lifts week by week. Week 12 day 4 is the payoff, where you work up to heavy singles at 85, 90, then 95 percent, or you go compete.

We rebuilt the program as a clean Lift Vault spreadsheet. Enter your maxes once and every working weight for all 12 weeks fills in for you, so you can just train and log what you hit.

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Dan John Minimalist Training Program Spreadsheet

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Dan John’s Minimalist Training is a 2-day-per-week, full-body strength template. You train both days as full sessions and rest the other five or so days. There’s no fixed length to the program, and it’s built to run during busy stretches when you can’t give the gym much time.

It’s a good fit for busy lifters who still want real strength work. Two sessions a week covers the deadlift, squat, and press, plus enough accessory work to keep things balanced.

We built Dan John’s program into a clean Lift Vault spreadsheet. Enter your 10-rep max for each accessory once and the sheet works out every set load for you, so you just train and log what you hit.

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Chad Vaughn 4 Weeks to Bigger Lifts Weightlifting Program Spreadsheet

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4 Weeks to Bigger Lifts is a short Olympic weightlifting program from Chad Vaughn, a two-time Olympic weightlifter. It runs five days a week for a month and works the snatch, the clean and jerk, and supporting squat and pull work.

While the name sounds like a peaking cycle, this is really a technique and position primer. The reps stay low, and the point is cleaning up how the lifts feel so they hold up when you go heavy again.

It’s a good fit if you can already do the lifts and want a month to fix your positions and make them feel automatic. Vaughn first shared it as a free Breaking Muscle program. If you’re after a peaking block or a way to push your total, this isn’t it, so come in expecting cleaner lifts rather than bigger numbers.

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Mike Burgener 23-Day Bulgarian Weightlifting Program Spreadsheet

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The 23-Day Bulgarian Program is a short, high-frequency Olympic weightlifting cycle from coach Mike Burgener (Coach B). You train five days a week and hit the snatch and the clean and jerk almost every day, with front and back squats rotating in. It runs about five weeks and 23 sessions in total.

It’s built for advanced lifters who are comfortable training the classic lifts often. The volume on the snatch and clean and jerk is heavy and constant, so it isn’t where you learn the lifts. If you want a longer build first, Burgener’s 12-week cycle is the slower option.

We rebuilt Coach B’s program as a clean Lift Vault spreadsheet. Enter your maxes once and every working weight for all 23 days fills in for you, so you can just train and log what you hit.

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Wil Fleming 4-Week Stronger Than Ever Weightlifting Program Spreadsheet

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The 4-Week Stronger Than Ever program is a short Olympic weightlifting cycle from coach Wil Fleming. It runs four days a week and works through the snatch, the clean and jerk, and heavy squatting, with the weights climbing and the reps dropping as you move through the month.

It fits lifters who already know the classic lifts and want a focused block to push their numbers up. Week 4 is the payoff, where you work to heavy doubles on the lifts and a back squat rep max.

We rebuilt Fleming’s program as a clean Lift Vault spreadsheet. Enter your maxes once and every working weight for all four weeks fills in for you, so you can just train and log what you hit.

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Vince Gironda 10-8-6-15 Workout Spreadsheet

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Vince Gironda built some of the best physiques of the golden era, and the 10-8-6-15 system is one of his classic muscle-and-definition methods. Every exercise runs the same four-set wave: a lighter primer, two heavier sets, then a high-rep burnout.

The scheme is named after the reps. Set 1 is 10 reps at 50% of your 6-rep max, Set 2 is 8 reps at 75%, Set 3 is 6 reps at your full 6RM, and Set 4 is 15 reps at 35%. Slow, strict tempo and short rest do the rest.

We built a calculator so you enter your 6-rep max for each exercise once and all four working sets fill in for you.

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Simple & Sinister Kettlebell Program Spreadsheet (Pavel)

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Simple & Sinister is Pavel Tsatsouline’s minimalist kettlebell program, and it might be the most popular kettlebell routine ever written. Two movements, about 15 to 20 minutes, done most days of the week. It builds real strength, a bulletproof back, and serious work capacity.

The session never changes: 100 one-arm swings and 10 Turkish get-ups, both done by the clock. You run it as an ongoing practice and chase two goals, called Simple and then Sinister, by slowly moving up in kettlebell size.

We built a session log plus a standards table so you can track your weights and your times and see exactly when you’ve earned the next bell.

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Dan John 10,000 Swing Kettlebell Workout Spreadsheet

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The 10,000 Swing Kettlebell Workout is Dan John’s famous 4-5 week challenge. You do 10,000 kettlebell swings split across 20 workouts, which works out to 500 swings a session. It’s brutally simple, and it’s one of the best ways to lean out and build work capacity without losing strength.

Each workout is 500 two-hand swings done as 5 rounds of 10, 15, 25, and 50 reps. Between the swing sets you do one strength exercise on a short rep ladder, so you build a little pressing or pulling strength while you grind out the swings.

We built a tracker that does the counting for you. Log each workout and the sheet keeps your running total, so you always know how many swings you have left to hit 10,000.

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12 Week Intermediate Strongman Program Spreadsheet (Big Loz)

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Once you have a base of strongman training, you need a plan that pushes your main lifts hard while still building your events. This free 12 week intermediate strongman program comes straight from Laurence “Big Loz” Shahlaei, a 10x World’s Strongest Man competitor, published through Cerberus Strength.

You train 4 days a week across three 4-week blocks. The deadlift, strict press, safety bar squat, and push press all run on percentages that wave up to heavy singles, and the program peaks in weeks 11 and 12 with a PB attempt on deadlift and push press. Accessories, carries, and events round out each day.

We built the whole thing into an interactive spreadsheet. Enter your four main maxes once and every working weight prints out as “weight x reps” for all 12 weeks. Accessories and events have green cells you fill in as you train.

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8 Week Beginner Strongman Program Spreadsheet (Cerberus)

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Strongman is one of the most fun ways to get strong, but most beginner plans either skip the events or assume you already own a full strongman gym. This one does neither. It’s a free 8 week beginner strongman program from Cerberus Strength, the brand built around 10x World’s Strongest Man competitor Laurence “Big Loz” Shahlaei.

You train 3 days a week. Two gym days build your press, pull, and squat, and the third day is events, where you pick a couple of strongman movements and learn to handle them. The main lifts run on percentages of your one-rep max, so the weight climbs in a planned way across the 8 weeks.

We turned the free PDF into an interactive spreadsheet. Enter your maxes once and every working weight for all 8 weeks fills in for you, so you can skip the math and just lift.

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Alex Bromley SIMPLEST Beginner Program Spreadsheet

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The SIMPLEST Beginner Program is a free, no-nonsense starting routine from Alex Bromley (Empire Barbell). It is a linear progression built on the big barbell lifts (squat, bench, deadlift, press, and the barbell row) plus a little direct arm work. You get stronger by adding a small amount of weight nearly every session, which is exactly what works best when you are new.

What makes it simple is the structure: just two progressions to learn and three easy stages to grow through. It keeps you focused on the lifts that actually drive progress instead of drowning you in options.

If you have already run a beginner program and stalled, you may be ready to graduate. Compare it with Starting Strength, StrongLifts 5×5, and GreySkull LP to see which fits you best.

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